ICE Short Intervals: 15 laps warm up, 2 x 2 laps BU, 2 x 50m CS, 2 sets of 3 x 9 {7} laps, warm down.

ICE Fartlek: 15 laps, 2x2 laps BU, 2x50m CS, 2x10 {8} laps 2x12 laps {2x2 easy, 2 moderate, 2 fast}, 10 laps double corner, 15 laps warm down.

ICE Variable Intervals: 10 laps warm up, 2 x 2 laps BU, 2 x 14 laps (3 x 1 lap slow, 3 laps medium, 1 lap fast), R6’, 2 x 10 laps (2 x 1 lap slow, 3 laps medium, 1 lap fast), R6’, warm down

ICE Fartlek: 15 laps warm up, 2x2 laps BU, 2 x 50m CS, 2x50m SS, 1x 1 SS, 2x8 {6} laps, 10 laps (2 moderate, 2 fast, 2 easy, 2 moderate, 2 fast), 15 laps warm down.

ICE Short Intervals: 15 laps warm up, 2 x 2 laps BU, 2 x 50m CS, 2 sets of 3 x 6 {4} laps, warm down.

ICE PRACTICE RACES – 15 laps warm up, build ups, crazy starts, RACES to be determined, approx. 3 races each. Need Parents to help with timing and judging.

ICE Fartlek: 15 laps warm up, 2x2 laps BU, 2 x 50m CS, 2x50m SS, 1x 1 SS, 2x8 {6} laps, 10 laps (2 moderate, 2 fast, 2 easy, 2 moderate, 2 fast), 15 laps warm down.

ICE Short tempos: 15 laps warm up, 2 x 2 laps BU, 2x50m CS, 2x50m SS, 1 x 1 lap SS, 7-6-5-4 laps tempo, warm down.

ICE Short Intervals: 10 laps warm up, 2x2 laps BU, 2x50m CS, 2x50m SS, 2x1 lap SS, 4x4 laps (10.5-11.5” {12.5-13.5”}), R5’ between sets, 10 laps warm down.

ICE Intervals/Tempos: 15 laps warm up, 2 x 2 laps BU, 4 x 6 laps {4 laps} - #’s 1 and 3: tempos, #’s 2 and 4: progressive, warm down.